Welcome to this effortless meditation.
My name is Tanya.
Before you close your eyes,
Please take the time now to get yourself ready.
Making any adjustments with pillows or blankets.
And please turn off notifications as well.
I encourage you to be seated in an upright position.
But feel free to choose whatever works best for you.
Making sure your back feels supported,
With your arms and legs relaxing.
And your body falls easily and comfortably.
As you are making your final preparations,
I'd like to acknowledge that I'm coming to you from Darug and Gondangra country.
Which is known as Nura.
I am grateful for the First Nation people that came before us.
And those around us for listening to and caring for Nura.
And I am inspired every day to follow in their footsteps.
Closing your eyes and welcoming some full and deep breaths into your body.
I will be guiding you through some thoughtful breathing.
Before taking you on a visual journey of watching the sunrise from a meadow here in the Blue Mountains.
The music later in the meditation is from composer Pedder Beheland.
And the track is called Flying.
Inviting your breath to expand into your body.
Connecting the outer world to your inner world.
Noticing it coming in through your nose.
Travelling through your lungs.
And further down to your diaphragm.
Which is just below your ribcage.
Be thankful for this kindness you have given yourself.
Taking time for your mind and body to rest and find stillness.
Taking this moment to let go of what has been.
And letting go of what might come.
Bringing awareness to this moment through experiencing your breath.
If you wish you can lightly place one or both hands on your belly.
And noticing if your breath finds its way here.
The cycle of your breath both releasing tension and bringing wellness.
Each meditation is likely to be different.
There is no right or wrong.
So whatever happens is okay.
Let this be a safe place without inner judgement or comparison to one you have done before.
Simply knowing it will be of benefit to your mind and body.
Feeling the air move past your nostrils.
And the rise and fall beneath your hands.
If you wish adding a slight pause between your inhale and your exhale.
And you can ever so slightly lengthen your breath as it exits.
You can do so pleasantly and without any discomfort.
Continuing for another minute with these full and deep breaths.
Thoughts will come again and again and that's okay.
It's part of the cycle of the mind roaming before returning and resting.
Let it not concern you when you realise as it is natural and expected.
Appreciating how easily your breath comes into your body.
Knowing you are feeling your own aliveness and your body softening and sinking into a relaxing state.
Now letting your breath fall into whatever rhythm it wants to.
With no thoughts about how to do it.
Inviting you on a lovely journey to a special place I visit here in the upper blue mountains.
To get there you are following a narrow trail along the top of the ridge.
It has immense valleys on either side.
Distant sandstone cliffs have faces that are sheer and yellow and orange in colour.
And further still the highest peaks are coloured blue.
Frogs are calling out from the hanging swamps and streams that you are passing.
Turning off the main track the tall mountain ash and their ribbon-like bark hide the entrance to the secret trail that takes you to the grassy meadow.
Setting up your tent on the grass it feels peaceful and safe as the evening comes and the stars appear.
Your sleeping bag is cozy and warm holding you for the night until you naturally wake up to watch the sunrise.
Unzipping the tent and turning yourself around just enough to see the first hints of light in the eastern sky.
It is quiet.
The birds are still in their slumber.
Turning your eyes upward and seeing the graduation of the night from indigo to violet to a sliver of mango on the horizon.
As your eyes are adjusting the knee-high grass of the meadow is slowly becoming visible.
The long grass stalks are holding up their seed heads and a soft breeze is playing with them swaying them gently.
The same breeze is lingering and tussling the tips of your hair as it does the leaves of a nearby tree.
In this lovely quiet space there is harmony.
There is nowhere else to be than here watching and listening.
A single thread from a spider's web has been unveiled to you.
And like the string on a violin it's ready to quiver from the first stroke of sunlight.
The orange colour in the sky is taking its final bow and handing over to the pink hues.
Close by the sun orchid has been resting through the night with its petals closed.
And like you it is patiently waiting for its turn to dance in the radiance.
The contrast to the night sky is lessening becoming a lighter purple and blue.
The first sunbeams are beginning to peek through brushing at the tallest grass stalks helping them to glow.
Slowly the sun is spreading its golden wings further a gentle rousing to the earth and a whisper to our hearts of the beauty around us and the beauty within us.
A sweep of grass is lit up and you can see how many of the grass stalks are entwined reaching around and holding each other.
The sun in reaching your skin is a brilliance warming your hands and face and bringing a smile to your heart.
In this light you can see most of the grass seed heads have let go of their precious gift of seeds.
An offering of hope and wonder to the meadow.
And like the meadow we are also filled with precious gifts and like the meadow these gifts can grow within us.
Be open to what is planted within you.
In this meadow of tranquility inviting you now to rest your awareness on an anchor which will be the mantra so hum.
As your anchor safely holding you your thoughts will set you adrift and that is part of the cycle.
Your mind will drift many times simply relaxing and knowing that is normal.
And you can rest your awareness on the mantra so hum at any time.
With your body relaxing you may even nod off and that's okay too.
Simply rest your awareness on the mantra so hum whenever you happen to realise.
And you can rest your awareness on the mantra so hum whenever you happen to realise.
Observe and accept any thoughts and whenever you happen to realise.
You can rest your awareness on the mantra so hum.
You can rest your awareness on the mantra so hum.
You can rest your awareness on the mantra so hum.
Whenever you happen to realise you have drifted away just as effortlessly and easily drift back to your mantra.
So hum.
So hum.
So hum.
So hum.
There is no judgement,
No resistance to whatever happens.
Continue floating back and forth from the mantra so hum.
So hum.
So hum.
So hum.
So hum.
So hum.
Thoughts will come again and again but let it not concern you.
You can in your own time.
Easily and slowly rest your awareness on the mantra so hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
Inviting you now to let go of the mantra and simply rest for a few minutes basking in the effects of the meditation.
There is nothing to do here but rest and I'll let you know when it's time.
So hum.
So hum.
So hum.
So hum.
So hum.
Keeping your eyes closed right to the very end.
Start awakening all the cells in your body and mind.
You can do so with some full and deep breaths.
So hum.
Welcoming small movements to your toes and fingers.
Feeling your inhale and exhale bringing you into the present.
Inviting all your muscles now to stretch and move.
Touching your skin with your fingers.
And enjoying the breaths that are coming into your body.
If it hasn't already let a smile come to your lips and to your heart.
May gratitude,
Grace and wonder weave its way into your day and your week.
Thank you for being here.
And whenever you are ready,
Please open your eyes.
